Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.
Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.
Be sure to blog your outcomes so I can see your progress!
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Week of August 29 through September 4
Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.
Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.
Be sure to blog your outcomes so I can see your progress!
3x 2min on/1min off covering as much distance as possible.
Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.
Be sure to blog your outcomes so I can see your progress!
Monday, August 29, 2011
Week of August 29 through September 4
Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.
Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.
Be sure to blog your outcomes so I can see your progress!
Sunday, August 28, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Saturday, August 27, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Friday, August 26, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Thursday, August 25, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Wednesday, August 24, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Tuesday, August 23, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Monday, August 22, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Sunday, August 21, 2011
Week of August 22, 2011 through August 28, 2011
Bike: 12minutes covering as much distance as possible.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.
Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.
Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.
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